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Ten minute plyometric workout

by WoV
source: fitnessmagazine.com

Right about now you're probably itching to spend less time cooped up in a gym and more time having fun outside. A plyometric routine will boost the efficiency of your sweat session.



“These explosive moves give you more bang for your buck; they’re intense; and they work several muscles at once,” says Kira Stokes, the creator of the Stoked 360 class for Reebok Sports Club/NY in New York City. “Your heart rate stays elevated the entire time you’re exercising, so you burn more calories, even after your workout is over.”

Do the six scorchers below as a circuit twice through for 10 minutes just three days a week. Then go out and play!

Plie Squat Jump (Targets abs, butt, and legs)

– Stand with feet slightly wider than shoulder-width apart, toes pointed out. Lower into a deep plie squat with hands clasped in front of chest.

– Jump as high as you can, tapping heels together in midair.

– Land with knees soft in plie squat position. Repeat for 45 seconds.

One-Legged Dead Lift Hop (Targets abs, butt, and legs)

– Stand on left leg, right knee lifted to hip height; raise arms out to sides and bend elbows (to resemble a goalpost).

– Keeping back flat and arms raised, hinge forward; extend right leg behind you (body is parallel to floor, head to right heel).

– Reverse motion, returning upright, and as right knee lifts forward, push off left leg to jump up.

– Land softly on left leg and repeat.

– Continue for 30 seconds, trying not to let right leg touch floor. Switch sides and repeat for 30 seconds.

– MAKE IT EASIER: After jump, tap right foot on floor, then lift knee again.

Double Jump (Targets abs, butt, and legs)

– Stand with feet hip-width apart and arms by sides. Lower into a deep squat and bring hands together in front of chest.

– Jump as high as you can and land in lunge position with left leg forward (bend both knees 90 degrees).

– Jump as high as you can again and land in squat position.

– Repeat the lunge-squat jump combo, landing with right leg forward. Continue for 45 seconds, alternating sides.

Lateral Lunge (Targets abs, butt, and legs)

– Step left leg out to left side, bending left knee while keeping right leg straight; hinge body forward from waist. Touch right hand to floor between feet and place left hand on top of left thigh.

– Pushing off left heel, shuffle to right two times, ending in side lunge to right with right knee bent and left leg straight; touch left hand to floor between feet.

– Repeat movement to left side, pushing off right heel.

– Continue for 45 seconds, alternating sides.

Pop-Up (Targets shoulders, triceps, abs, butt, and legs)

– Lie facedown on floor, palms next to chest, toes turned under.

– Do a push-up, using upward momentum to jump left foot in between hands and quickly stand up into a plie squat as you bring hands beside chest.

– Reverse motion to start.

– Continue for 45 seconds, alternating legs.

Plank-Straddle Hop (Targets shoulders, triceps, abs, butt, inner thighs, and outer thighs)

– Start on floor in plank position with feet hip-width apart, balancing on forearms and toes, elbows directly under shoulders, palms flat on floor.

– Hop feet out to sides into a wide V, then hop feet back to start position.

– Straighten arms, pressing palms into floor (hands will be slightly in front of shoulders on floor).

– Reverse motion, lowering forearms to floor. Repeat for 30 to 45 seconds.

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